2-a-W Week 9: 7/25 – 7/31

Sam,

previously: Week 8 here^

7/25
Rest Day

7/26
Chest (7 days since last trained)

  • Incline machine bench
    @85 / @105
    10 / 10, 10, 10, 10
    Rest :60
  • DB flat bench press
    @50
    8, 8, 8
    Push-up
    8, 8, 8
    Rest :60
  • Single-arm cable fly
    @35
    8, 8, 8
    Rest :60

7/27
SPARTAN SUPER (featured image)
Ran ~8.5 miles

7/28
REST DAY

7/29
Back (10 days since last trained)

  • BB row (prone)
    @135
    (Pre-set 10) 10, 10, 10 (rpe 7.8), 10, 10
    Pull-up
    6, 7, 5, 5, 5
    Rest :90
  • Cable wide-grip row (neutral)
    @27.5 / @35
    12 / 12 (rpe 7.2), 12, 12, 12
    Rest :60
  • DB row
    @60
    10, 10, 9 (rpe R lat 7.5), 8
    Rest :60
  • Straight bar, low back hyper extension into row (supine)
    @37.5
    10, 10, 10
    Rest :45

7/30
REST DAY

7/31

Arms (11 days since last trained)

  • Close-grip bench
    @115 / @125
    10 / 8, 8, 8 (rpe 8.2), 8
    EZ bar curl
    @80 / @70
    8, 8 (rpe 8.9) / 8 (rpe 7.7), 10, 8
    Rest :90
  • Tricep cable push-down
    @50
    12, 12, 10 (rpe 8.9), 10
    @50
    12, 12, 10 (rpe 8.9), 10
    Rest :60
  • Reverse grip bar curl
    Bent over  bar trim kickback
    @40
    15, 15, 15
    Rest :30

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